作者RS0328 (绵羊)
看板MuscleBeach
标题[讨论] 13%->9% 训练行程表
时间Sun Jul 18 19:13:52 2010
请大家看一下我7-8月要采用的练法，如果大家喜欢的话这菜单也可以直接抄下来。
行程表：
一个星期练2-3次，两天练BACK一天练胸 EX: 二、四> BACK 六=>胸
二 四 周末
Back + Legs + ABS Back + Legs + ABS Chest + Legs + ABS
练的顺序 背、腿、腹肌。假使时间可以在做”间歇训练”=>20-25 minutes
全部要练完时间大约2.25小时，重量1.75小时，跑步0.5小时。
详细的练的菜单
BACK
Mass EX SETS REPS
Front Pulldown 4^ 8,8,12,12
Bent-Over Row 4 6,8,10,12
T-Bar Row 3 6,10,12
Barbell Shrug 4 12,10,8,6
Straight-Arm Lat Pulldown 3 10,12,12
Rest 1-2 minutes between sets.
^First set is a warm-up not done to failure. After you’re properly warmed
up, use a weight that allow you to fail at the rep range listed.
CHEST
UPPER CHEST DEVELOPMENT SETS REPS
Incline Dumbbell Press 4 8/,10/,12/,12/
Incline Cable Flye 4 6/,8/,10/,10/
Machine Chest press 3 10,12,15,
Pec-Deck Flye 3 10,10,12,12
“/”indicates a drops set. After you reach failure on your first set, reduce
the weight and continue for as many reps as possible , resting up to two
minutes between sets. Rest 2-3 minutes between drop sets and 1-2 minutes
between straight sets.
ABS
GIANT SET SETS REPS
GiantSet:
Hanging Knee Raise 2 12
Double Crunch 2 20
Hip Thrust 2 15
Standing Oblique 2 12
_Dumbbell Crunch
Lateral Abdominal Flexion 2 20
以上是我的分享！之後会将我的"饮食"做更详细的说明，两者(饮食+训练)搭配在一起
练6个星期训练。最後会有照片看看有没有成果！
GOOD LUCK
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※ 发信站: 批踢踢实业坊(ptt.cc)
◆ From: 111.250.208.142
1F：→ by090406:有点奇怪的课表...腿部有操到应该会痛个一阵子... 07/18 19:24
2F：→ by090406:这样一周练三次的方式我很怀疑强度到底够不够... 07/18 19:25
3F：推 kodar7544:练不练腿看个人，不用刻意加上去啦 = = 07/18 19:36
4F：推 kodar7544:期待你的训练成果 9%应该很屌 07/18 19:37
5F：推 h390s091:这菜单我觉得2跟4练一样的时间太近了... 纯建议拉... 07/18 22:01
6F：→ h390s091:每个部位我都让他起码休息3天长肌肉 不过还是要看人啦^^ 07/18 22:02
7F：推 h390s091:原po这种练法肌肉会偏精瘦 练到最後身材会比较像李小龙 07/18 22:12
8F：→ h390s091:而不会像史特龙 07/18 22:13
11F：推 h390s091:这2个打假其实李小龙会赢 但拿枪就不知道了 07/18 23:03
12F：→ TommyHilfige:不是说史特龙有用药吗@@? 07/18 23:57
13F：→ ming0128:sounds like a routine from a maganize... 07/19 01:38